7 Rds: 95# Power Snatch, Snatch Balance, OH Squats

1-31

219.4#

Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps

17:55

This was ugly…
power snatch I caught at the top and did not force myself under the bar
snatch balance was painful… had to grip the bar wide when rested on my traps (no flexibility) and when I dropped to catch it the bar was moving down putting strain on my shoulders and elbows
OH squats were okay,,, could have been a bit deeper

wore wrist wraps

10 min HSPU, 5 min Squats, 2 min Pull-ups, 1 min Push-ups

1-29

219.4#

10 min HSPU 59
5 min squats 154
2 min pull-ups 55
1 min push-ups 70

338 total

Took 30-45 second rest between exercises to write down total and reset time.

Back Squats 7x1

1-28

218.6#

Back Squat 1-1-1-1-1-1-1 reps

135x5
205x5
275x3
335
385
425
445
465 TIE PR from 12-13 CFT
475 F
470 F
315x5
225x10

1 Rep: Clean, Bench, OH Squat

1-26

220.6#

Clean, 1 rep… power clean (explosive reverse curl) 225
Bench press, 1 rep… 410 +5 from 12-26
Overhead squat, 1 rep… 185

820 total load

Cleans are still a weak point, however OH squats were better than they have been. I was able to keep ‘the groove’ and stay in line much better today. Probably could have done the 185 3-5 times but when I went heavier (205) the weight came forward as I dropped below 120* or so. Very pleased and suprised I was able to push 410 today as sore as my arms and lats were and being 6# lighter from last one rep.

5 Rds: 500M Row & 135# Thrusters x 7

1-25

223#

Five rounds for time of:
Row 500 meters,,,, subbed 50 reps of SDLHP with 45# KB
135 pound thruster, 7 reps

14:39

first 50 SDLHP unbroken, then 15-20-15, should have done 25-25thrusters were out of the power rack all unbroken, deep and head through at the top

15-12-9-6-3 225# Deadlift & 50-40-30-20-10 Pull-ups

1-24

222.2#

For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

13:52

My arms are about to fall off!!! Grip it TOAST… DL were unbroken, PU started with 15 then 8-10 and finished 5-5

3 Rds: 50 DUers & 50 Back EXT (Snatch, Weighted Pull-ups)

1-22

220.4#

Three rounds for time of:
50 Double-unders
50 Back extensions

DUers were slow... one to three at time, counted some I missed on.. back ext was more of a hip ext

19:30

Snatch
135x5
155x3
175x1

Weighted Pull-ups
20 regular
45x5
70x3
90x2

3 Rds: 10 Clean and Jerk & 30 GHD

1-21

221.8#

3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps (ab-mat)

8:52

Clean and Jerk was a squat clean and more of a thruster than a jerk1st set had 3-4 in the middle that were not very deep after that they were all good and low
GHD subbed ab-mat (folded towel) sit-ups due to my back still being pretty tight

100 Burpee Pull-ups

1-20

222.4#

For time:
100 Burpee pull-ups

15:43

as Rx, the bar was atleast 12” above my reach
glanced down at:
first 25 was 2:50
first 50 was 7:20

Deadlift 5x3

1-18

225.8

Deadlift 3-3-3-3-3 reps

225
275
315
365
405
430 tweaked lower back
450 F
405x1

Not much of a warm-up... need to do strength WODs in the afternoon

8-10 405x5

Sets of 1
12-13 455
11-20 455
11-4 495
10-25 485
10-13 485
9-22 475.5
9-7 475
7-21 455

Fight Gone Bad

1-17

224.8

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps) 27-20-17 = 64
Sumo deadlift high-pull, 75 pounds (Reps) 27-20-20 = 67
Box Jump, 20" box (Reps) 19-14-14 = 47
Push-press, 75 pounds (Reps) 39-37-30 = 106
Row (Calories) 45# KB Swings 24-22-21 = 67

351 Total... first time using mome-made 20# med ball

8-4
45# Thrusters: 1.) 30 2.) 15 3.) 15 = 60
SDLHP: 1.) 22 2.) 20 3.) 14 = 56
Box Jumps: 1.) 13 2.) 13 3.) 11 = 37
Push Press: 1.) 25 2.) 27 3.) 33 = 85
KB Swings: 1.) 23 2.) 26 3.) 21 = 70
Total = 308

Active Rest Day

1-15

225.8#

Active Rest day… probably will miss tomorrow’s WOD as I am traveling for a wrestling tourney

GHD 15x2
EXT 15x2
Plate Slams 25#x10, 45#x10
Plate Raises 45# 5x2 each way
Pistols 5x2 each leg (off bench)
7 dead hang pull-ups x2

10 15 yd sprints
max hand stand
5 HSPU
10 15 yd sprints
max hand stand

Walk on hands, Handstand, HSPU

1-14

223.0#

Three rounds for time of:Walk on hands, 100 feet…. Bear Crawl 100 feet
Hold handstand against wall for two minutes…. I couldnt lock out my elbows and I slowly sank. I tried to keep track of time, but probably closer to 1:30
15 Handstand push-ups… after first set they were not very deep

18:49

This SUCKED… I cant hardly do a handstand, more less walk on my hands. Tried the wall walk first,... no way. My shoulders are trashed after Lynne yesterday and my wrists are killing me. Once again, this sucked.

"Lynne"

1-13

222.8

Five rounds for max reps of:
Body weight bench press
Pull-ups

Bench 225#
25-35
16-26
13-23
14-25
13-27

PR on every set of pull-ups.... bench weight and reps have gone down though, especially after 1st set.

3 Rds: 50M Lunges, 100M Broad Jump, 200M Run

1-12

226.4#

Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters

17:46

Marked off 50M in the hallway, lunges were a bit shallow (no kiss) due to the tile floor, my broad jump just plain sucks, and the first 2 runs should have been harder… I did kick it in on the last 200. Not much of a warm-up today… GHD and EXT and some stretching. I gotta wake up earlier…

Can’t hit a Stregth WOD in the afternoon, gotta catch the bus for a dual right after school

"Fran" & Push Jerk 7x1

1-10
225.4#

Buy in: Random Stretching and…
GHD Sit ups 15x2
Back EXT 15x2
L Pull-ups/Sits 5x2
Ring Dips 10x2
Musle-up Progression 5x2
HSPU 10x1
25# OH Lunges 10 steps

Missed Fran yesterday… at a wrestling tourney. Planned on waiting until after the PJ but wanted to make sure and get a good time with good form…

21-15-9
Thrusters
Pull-ups

3:04

Thrusters were good and low.. need to make sure to push head through at the topI was so psyched up when I started I ended up getting into a butterfly kip on the 1st set of pull-ups and had to take ap10 sec rest second set… totally gassed afterwards, and felt like I should have been faster on 15 and 9… I know I could be under 3:00 with regular pull-ups

2:25 on 11-17… short stroked thrusters
3:03 on 10-11… same thing

Push Jerk 1-1-1-1-1-1-1 reps
185
205
215
225*
235*
245* F
185x3

Kind of wore out after Fran… light headed. I feel better in split jerk than push jerk, especially with heavy weight

250 on 5-15
245 on 2-1
*used wrist wraps

Power Cleans 7x1 (DL & Burpees)

1-8

225.8#

Power clean (explosive reverse curls) 1-1-1-1-1-1-1 reps

This is hands down my worst lift…
95x5
135x5
185
195
205
210
215
220
225 F
225
230 F
All were done with wrist wraps

1-4 205 was the most I could ‘rack’
8-22 225
7-18 230
3-5 255 clean and jerk @ ap.275#

Met-Con WOD:
5 Rds for time of:
275 Deadlift 5 reps
Burpees 10 reps

4:15 PR (-1:59)

I taped my palm by fingers to keep skin from rolling up on DL… made a big difference. Nice lung burner!

6:14 on 7-16
6:06 6-6 with 225 DL

5 Rds:50 Wall-ball & 25 Pull-ups (Bench)

1-6

226.2#

Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target… 50 reps of 45# Thrusters
25 Pull-ups

26:32

50 thrusters just sucked… got 35 first rd then did 15-10-10-15 for the rest.
Pull-ups unbroken first set, 15-10 2nd then 10-10-5

Strength WOD: Bench

225x10
295x5
315x5
335x5
365x3
375x2
225x15
Ring Push-ups x 10
45x100
Ring Flys x 5

5 Rds: 400M Run, 25 GHD Sit-ups & Hip EXT (Front Squats)

1-5

226.2#

Main Site WOD:
Five rounds for time of:
Run 400 meters (ran inside -3 and icy, 10 down and backs in wt. room)
25 GHD Sit-ups*
25 Hip Extensions*

26:32

*used a bench on 45 and 25# bumpers and hooked feet under safety bar of the power rack

Strength WOD: Front Squats
245x5
275x5
295x3
315x2 (weight slipped/elbows dropped)
315x3

all reps were at or below parallel

12 Muscle-ups and 75 Squats (Power Cleans)

1-4

227.4#

Strenth WOD: Power Cleans (explosive reverse curls)

135x5 (SQ's)
185x5
205x5
225x3*
235x3*
245x1*
225x5*

*Pulled weight to my chin... can not seem to rack it. I am extremely inflexible... can not throw elbows forward to catch it and balance the weight, wrists stay locked... more of an explosive reverse curl :)

Main Site WOD:

Three rounds for time of:
12 Muscle-ups.. progressions on the rings from my knees
75 Squats

13:59

"Barbara"

1-2

227.4#

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

1. 3:32 PR
2. 3:27 PR
3. 3:32 PR
4. 4:03 PR
5: 4:10 PR

15:44 PR

Considering all the pull-ups, push-ups, sit-ups and squats I have don in the last 4 wods.. Murph (sub for 2nd 5k row), Angie, Cindy, and now Barbara I am suprised that I PR’d. I really wanted to hit a strength workout, but my whole body is cashed… Sit-ups were the difference today… very little rest. squats caugt myself a little high, rolled hips at top.

4:18 4:56 4:58 5:32 6:14 (25:58) on 9-11 with full sit-ups and squats

4:28 4:25 4:45 4:48 5:05 on 6-8 with full sit-up and half squats (23:31)

1. 2:46 2. 2:52 3. 3:56 4. 3:57 5. 3:52 on 3-3 with crunches and half squats (17:23)

Cindy (Squats)

1-1

227#

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

23 Rds

23+5+10+8 on 11-10
27+5+10 PR on 8-24
25+5 on 7-27
22 on 6-9
19 on 5-15
13 on 2-9

Not a PR but I know that my form was better on my squats and push-ups than ever before… hit the bottom and rolled hips at the on on all squats, touched my nose and locked out all of the push-ups. My chin was above the bar on all of the pull-ups… not a great pull as my lats and arms were very sore from subbing Murph for 2nd row last cycle and from Angie yesterday… legs were also a little tight from strength workout before I got started…

BACK SQUATS

135x5
185x5
275x5
335x5
365x5
415x3
440x3

Muscle-up progression 2x5 on rings